1. Hard exercise without stretching
first can cause leg cramps. But if
you get cramps when engaged only
in mild activity, you may be
dehydrated, or deficient in
Potassium (K) or Magnesium (Mg).
Drink plenty of water
Drink enough every day so that you
do not reach that ‘thirsty’ feeling!
Eat foods rich in K
and Mg See chart for easy
examples!
Supplements? Take
p o t a s s i u m a n d m a g n e s i u m
seperately for maximum absorption
of each!
*
Leg
Cramps
*
And how to
prevent
them...
.
References
National Institute of Health: Magnesium
Fact Sheet for Health Professionals,
www.NIH.gov.
Oregon State University, Linus Pauling
Institute Micronutrient Information
Center, www.lpi.oregonstate.edu.
Porres JM, López-Jurado M, Aranda P. , &
Urbano G. Bioavailability of phytic acid-
phosphorus and magnesium from lentils
(Lens culinaris m.) in growing rats:
influence of thermal treatment and
vitamin-mineral supplementation.
Nutrition. 2004 Sep;20(9):794-9.
Mayo Clinic Info, www.mayoclinic.org.
Nems, M, Sucher K, Lacey K & Roth, SL.
Nutrition Therapy & Pathophysiology. 2nd
Edition, Brooks/Cole Cengage Learning.
*

2. Magnesium (Mg)
*75% of the US does not meet the
RDA for magnesium! Adults 51+
years need:
Males - 420 mg/day
Females - 320 mg/day
*The following cause Mg. loss:
Alcohol
Refined sugar
Caffeine
Diuretics
Heart medications
Asthma medication
Estrogen replacement
therapy
Statin medications
*Meet your daily requirement with
an epsom salt bath. Sweet!
Food Sources of K & MgFood Sources of K & MgFood Sources of K & Mg
Food Potassium Magnesium
Baked potato,
with skin on
844 mg 48 mg.
Brazil nuts, 1/2
cup
436 mg. 250 mg.
Bananas 458 mg. 32 mg.
Pumpkin seeds,
1/2 cup
294 mg. 184 mg.
Spinach, 1 cup
cooked
838 mg. 157 mg.
Baked squash,1
cup
896 mg. 32 mg.
Lentils, 1 cup
cooked
731 mg. 80 mg.
Leg of lamb, 6
oz.
420 mg. 180 mg.
Black Beans,
cooked, 1 cup
610 mg. 120 mg.
Avocado, 1 550 mg. 58 mg.
Potassium (K)
*The average American only gets
2,300 mg.day! Adequate intake for
adults 19+ years is:
4,700 mg/day
*Deficiency in potassium can cause
increased excretion of calium,
potentially contributing to kidney
stones or osteoporosis.
*Switching from table salt to sea
salt or Pink Himalayan salts is a
simple way to increase K intake!